お年寄りでも鍛えられる?中高年の筋トレを成功させる2つの要素!

筋トレでいつまでも若々しく!

筋肉は10~20代にかけて最も発達するため、筋トレは若者が行うものと思っている中高年の方が意外にも多くいます。実際には中高年であっても筋トレの恩恵は得られますし、お年寄りがよく取り組んでいるウォーキングも筋トレと一緒に行うと効果が上がります。

中高年にとっての筋トレの魅力はまず、若々しい体づくりが可能になるということです。筋肉がつくと皮膚のたるみも軽減されますし、体の動きも滑らかになって年齢を感じさせない動作が可能です。また、良質な睡眠や筋肉の発達に関わる成長ホルモンは、お年寄り・中高年であっても筋トレをすると多く分泌されます。

生活習慣を変えるきっかけに

筋トレは食事を含めた生活習慣全体を見直すきっかけにもなり、持病を抱えているお年寄りでも医師やトレーナーの指導を受けつつ筋トレに取り組むことで、自然と生活習慣を整える気持ちが湧いてきます。

中高年がこのような筋トレの効果を得るためには、関節や筋肉を傷めない、そして体力を消耗し過ぎない短時間の運動で効率の良いトレーニングを実践するための知識が必要です。

中高年にとって取り組みやすいスロートレーニング

筋肉は年齢に関わらず筋トレなどの運動で強化する事ができる一方、関節の機能は一般的に加齢とともに衰えていきます。よって、中高年が筋トレに取り組む際には関節への負担を減らすような工夫が必要です。

10~12回を1セットとし、2~3セット実践するというのは、筋トレの方法論の中で最もよく言われるもので、中高年の方でもこの方法に従えば筋肉は発達します。ただし、この筋トレ法は筋肥大に重点を置いたものなので、関節や靭帯にも配慮しながらトレーニングを行う必要がある中高年に必ずしも適しているとは限りません。

筋肉とその周りの部位を傷めないために、中高年の方にはスロートレーニングが適しています。簡単に持ち上げられる重さのダンベルを使うことがお勧めで、各部位の筋トレ方法を参考にしつつ、持ち上げる・キープする・元に戻すといった動作をそれぞれ10秒ほどかけて行います。これを1回、可能であれば2回で1セットとし、3~5セットできるようになるのが目標です。

トレーニングの頻度には中高年ならではの工夫を

トレーニングのコツが理解できたら、次は中高年の筋トレの頻度について考える必要があります。同じ栄養を摂取していても、中高年の場合は体の回復が20~30代に比べて緩やかに進んでいきます。若い世代では週2~3、4回程度の筋トレを行うことが多いですが、中高年では回復速度も考慮して、週2を筋トレの頻度の上限としましょう。ウォーキングなどの筋トレ以外の運動もしている場合は週1のトレーニングでも構いませんが、少なくとも1週間に1回は筋トレをするようにスケジュールを考えましょう。

「週2」というのは、一つの部位に対するトレーニングが週2回までという意味なので、たとえば月・水曜日に二の腕、火・木曜日に足腰の筋トレをしても大丈夫です。ただ、体の痛みや違和感があったら筋トレを休止して医師に診てもらうことも大切です。特に関節と靭帯の怪我は回復に時間がかかったり、完治が難しかったりすることも多いので、中高年の方が筋トレを続けていくためには鍛える部位の異常に敏感になることが肝要です。

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